HIT: An Alternative to Classic Strides
The Importance of High-Intensity Training (HIT)
As part of our training program, we utlize High-Intensity Training (HIT) sessions one to two times per week. The results have been transformative, and I want to emphasize why prioritizing HIT can make a significant difference in your performance. Here’s the key takeaway: if you consistently hit your mileage, approach your steady runs and long runs with intention, and incorporate HIT sessions, I am confident you will achieve personal records (PRs).
What is HIT
HIT is a super short version of a fartlek that you do after a steady run once or twice per week. In this fartlek you alternate between very fast but very efficient running with recovery running. We like to call the very fast running 95% in order to avoid all out sprinting where we are straining our bodies. These sessions last 90 - 180 seconds and over time build from alternating 10 seconds at 95% and 20 seconds are recovery for 90 seconds to 20 seconds of 95% and 10 seconds of recovery for 3 minutes.
Why HIT Matters
In our program, we focus heavily on building the aerobic engine, which is crucial for distance running. However, speed training is equally important, and HIT serves as a bridge between the two. While it might not seem like traditional speedwork, when done consistently, HIT provides many of the same benefits—and more.
The beauty of HIT is that it doesn’t deplete your ability to maintain aerobic work. Instead, it complements your overall training by improving your speed, efficiency, and lactic buffering capacity (the ability to manage hydrogen ions that cause fatigue). These adaptations are key to performing better in races and throughout your training cycles.
Breaking Down the Math
Let’s take a closer look at the impact of HIT over time. Imagine you’re doing HIT twice a week and have progressed to completing 4 sets of 15 seconds hard, followed by 15 seconds of recovery (4 x 15/15). Over time, this may evolve to 6 sets of 10/20 or even 8 sets.
For now, at 4 sets, you’re completing 2 minutes of high-intensity effort per session. Done twice a week, that’s 4 minutes of speed training per week, equating to roughly 0.5 to 0.75 miles of high-intensity effort. Over a 26-week training cycle, that’s a minimum of 13 miles of focused speed training. This cumulative work develops your speed and prepares you to handle the physical demands of racing.
The Benefits of HIT
Prepares You for Track Season HIT builds the foundation for explosive speed and endurance, which are essential during track season.
Enhances Your Kick The ability to kick when tired can mean the difference between meeting your goals and falling short. HIT helps develop that crucial late-race speed.
Boosts Overall Development HIT is more impactful than you might think, promoting neuromuscular efficiency, lactic buffering, and mental toughness.
Be Consistent
Consistency is the secret sauce of HIT. Make it a non-negotiable part of your weekly routine, even if circumstances make it challenging. For those of you running longer distances or finishing your runs after others have completed HIT, take initiative. Know your time intervals, track them on your watch, and ensure you’re getting the work done.
Final Thoughts
HIT is a game-changer. It prepares you for the demands of competition, sharpens your ability to perform under fatigue, and develops your speed in ways that traditional aerobic work cannot. By committing to HIT consistently, you’ll set yourself up for breakthroughs in your performance.
So, lace up your shoes, hit those intervals, and make HIT a priority in your training. Your future PRs will thank you.
